Watercress, orange & beetroot salad with feta, toasted walnuts, balsamic & caraway dressing
Sweet, nutritious and very, very tasty, beetroot contains quite astonishing qualities for the athlete. As well as being packed with vitamin C, plus important minerals such as potassium, calcium, folic acid and iron, recent studies show that the nitrates in beetroot help the body use oxygen more efficiently, thereby boosting performance. It also adds a delicious vibrancy to this immune-boosting and colourful salad. A perfect winter salad starter or light main, served with a hunk of crusty wholegrain bread.
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More About the Ingredients to this tasty salad…
This watercress, orange and beetroot salad is a joyful celebration of seasonal produce, each ingredient bringing its own punch of flavour and impressive nutritional benefits.
Watercress
Often underrated, watercress is a true nutrient powerhouse. Rich in vitamins A, C and K, as well as antioxidants and peppery phytonutrients, watercress adds brightness and a gentle heat to the salad. Its high nitrate content also supports healthy blood flow, making it a fantastic option for active people looking to optimise recovery and performance.
Beetroot
Beetroot is the star player here. Naturally sweet and earthy, it brings colour, depth, and incredible nourishment. This vibrant root vegetable is loaded with antioxidants, fibre, folate, iron and potassium. Beetroot’s naturally occurring nitrates are widely studied for their ability to improve endurance and oxygen uptake, perfect for athletes, runners or anyone needing a nutritious energy boost. Roasted, steamed or vacuum-packed cooked beetroot all work well for this recipe. Please note, studies show you’ll get the best benefits from beetroot juice, but I find it more palatable cooked in a salad.
Oranges
The zesty citrus notes from fresh oranges balance the earthiness of the beetroot beautifully. Oranges are a brilliant source of vitamin C, which contributes to immune health and iron absorption, particularly useful when paired with iron-rich beetroot. Their natural sweetness also helps create a lovely contrast of flavours and textures.
Feta Cheese
Creamy, tangy feta adds a rich savoury element to the salad. Made from sheep’s or goat’s milk, feta is lighter than many cheeses yet still provides high-quality protein and calcium. Its salty bite cuts through the sweetness of the root vegetables and fruit, giving the salad a wonderful Mediterranean twist.
Toasted Walnuts
Walnuts bring crunch, warmth, and heart-healthy omega-3 fats. Toasting them enhances their nuttiness and gives the salad a satisfying texture. Walnuts are also a great source of plant-based protein and essential minerals such as magnesium—essential for muscle function and energy release.
The Dressing
This dressing ties everything together. Balsamic vinegar adds mellow sweetness and acidity, complementing the beetroot and oranges, while caraway seeds introduce a subtle aniseed note that works beautifully with the peppery watercress. Combined with extra-virgin olive oil, this dressing provides healthy fats, flavour layering and a glossy finish to the dish.
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Watercress, Orange & Beetroot Salad For A Strong Immune System
Ingredients
Method
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Preheat the oven to 150°C/gas mark 5. Toast the walnuts for 5 minutes
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Peel the orange carefully with a knife and slice into rings. Slice the beetroot into rings.
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Make the dressing by whisking together the caraway seeds, olive oil, salt, pepper and balsamic vinegar in a small bowl.
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Arrange the watercress, orange and beetroot slices on a large plate and scatter over the feta.
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Spoon the dressing over the salad. Mop up the juices with crusty chunks of bread.
